6 Sustainable Habits to Jumpstart January
A new year is the perfect “time” or for better word choice; opportunity to set the foundation for a healthier, more sustainable lifestyle.
With simple, impactful habits, you can create lasting sustainable changes that align with your goals for not only 2025 but for longevity.
Below we share six sustainable habits, why they matter and how to integrate them into your everyday LIFEstyle.
1. Move for 30 Minutes a Day
Why It Matters
Movement is essential for both the mind and body. It boosts energy levels, reduces stress, and improves cardiovascular health. All while supporting and moving you closer to your short & long-term fitness goals.
How to Do It; the Sustainable Way:
Break it into smaller chunks, 3 sessions of 10 minutes throughout the day.
Choose activities you genuinely enjoy; walking/ running, dancing!
Focus on consistency over intensity… fact!
Pro Tips for Success
Use a fitness tracker to monitor your daily steps or workouts.
Ask a friend to join or sign up for a class for extra accountability.
Sneak in movement during ALREADY routine tasks, like stretching while watching TV or pacing during phone calls… we call this habit stacking!
or better yet— the best investment you could make: A WALKING PAD!
Common Challenge & Solution
“I don’t have time.” → Combine movement with existing habits, like taking a walk during lunch or biking to work.
2. Drink 100 oz of Water Daily
Why It Matters
Hydration is vital for maintaining energy, supporting digestion, and promoting overall health. Your body is made up of 70% water!! Drinking enough water helps your body function optimally, keeping your joints lubricated, keeps your skin glowing and so much more.
How to Do It the Sustainable Way
Start each morning with a full glass of water to hydrate right away.
Invest in a reusable water bottle and keep it nearby.
Add natural flavors like lemon, cucumber, or mint to make water more appealing.
Pro Tips for Success
Drink out of the same bottle/jug DAILY.
Use an app to track your daily intake.
Set timers or alarms to remind yourself to drink water throughout the day.
Create habits for yourself around hydration. Examples: Drinking a glass of water before meals, or after brushing your teeth, or creating a “rule” 16 oz. of water PRIOR to your morning protein coffee (use as a reward).
Common Challenge & Solution
“I forget to drink water.” → Pair hydration with existing routines, such as sipping water during your commute or during your workout class “I must get through my 16 oz water bottle”.
3. Start Your Day with a 30g Protein-Packed Breakfast
Why It Matters
A protein-packed breakfast sets the tone for the day by boosting metabolism, improving focus, and keeping you fuller for longer. Starting strong with 30g of protein ensures sustained energy and helps you avoid mid-morning crashes or cravings.
How to Do It the Sustainable Way
· Incorporate quick, protein-rich staples like eggs, Greek yogurt, or cottage cheese.
· Prep ahead with easy recipes like egg muffins, overnight oats with protein powder, or breakfast burritos.
· Opt for grab-and-go options like protein shakes or bars when time is tight.
Pro Tips for Success
Use protein powders to elevate smoothies, oats, or even your morning coffee (hello, protein latte!).
Batch-cook breakfasts on Sundays for a stress-free week.
Prep grab-and-go options for busy days, like protein bars or meat sticks.
Common Challenge & Solution
“I don’t have time in the morning.” → Prepare breakfast the night before or choose recipes that take less than 5 minutes to assemble. Examples: a pre-made smoothie or a microwave egg scramble in a mug, Kodiak cakes (daily cakes) are always an option. Leave in freezer until ready to warm up!
4. Read 10 Pages of Personal Development Daily
Why It Matters
Personal development reading fosters growth, reduces stress, and sharpens focus. It’s a habit that builds mental resilience while fueling your inspiration and goals.
How to Do It the Sustainable Way
10 pages a day or 10 minutes a day; YOU CHOOSE.
Keep a book handy for downtime, such as during commutes or before bed. See our list of recommended reads here!
Swap 10 minutes of social media scrolling for reading; set a timer.
Pro Tips for Success
Listen to audiobooks during workouts, commutes, or errands if sitting down to read feels overwhelming.
Join a book club or accountability group to stay motivated… tag #Route10
Highlight key takeaways to revisit and implement in your life (reading is one thing, but are you putting into practice what it is your reading.. as you become a better version of you!) *One of our core values is Be A Student.
Common Challenge & Solution
“I don’t have time to read.” → Schedule just 10 minutes a day—enough to start a new habit and feel productive. Trust me, I’ve learned so much about myself, including perspective shifts how I FEEL toward many things… including time management, stress, feelings in general etc.
5. Log All Calories Using the Best Fitness App
Why It Matters
Logging your food intake helps build awareness around your eating habits, ensuring you’re fueling your body sustainably. It’s not about restriction; it’s about learning what works for you. Once you got the logging down than we transition into Tracking, which is ultimately where results happen.
How to Do It the Sustainable Way
Start small by logging one meal a day and gradually increase.
Use a user-friendly app 1st Phorm to simplify the process.
Focus on patterns, not perfection—use tracking as a learning tool.
Pro Tips for Success
Pre-log meals prior to plan accordingly.
Save those Staple meals under “My foods” or “Meals” for logging efficient. Because the more we can hack into QUICK logging/ tracking, the simpler it becomes & allows us to continue!
Use barcode scanners & learn all the feature hacks to save time.
Common Challenge & Solution
“It’s too time-consuming.” →Accept eating staple meals & having a rotation. For example: one breakfast M-F, another Sat./Sun. Also, Learn the app just like you would any other software, than you can copy and paste meals even the entire day!
6. Prioritize Self- Care
Why It Matters
Self-care isn’t selfish, it’s essential. Taking time for yourself replenishes energy, reduces stress, and boosts overall well-being. By prioritizing self-care, you create space to show up as your best self for both you and those around you.
How to Do It the Sustainable Way
Schedule “me time” into your calendar, just like any other appointment.
Explore activities that recharge you, such as journaling, taking a bath, or practicing. Maybe this can be an evening ritual or morning ritual. Stretching/ Self Massage will be ours!
Start small—commit to 10-15 minutes daily of something that brings you joy.
Pro Tips for Success
Create a self-care menu: list 5-10 activities that make you feel good and choose one daily.
Practice saying “no” to unnecessary commitments to protect your time and energy.
Pair self-care with existing habits—light a candle while reading or listen to a podcast while walking.
Common Challenge & Solution
“I feel guilty taking time for myself...” → Remember, self-care enables you to give your best to others. Reframe it as an investment in yourself and your loved ones.
Start Small and Stay Consistent
The key to sustainable habits is consistency, not perfection.
Start small, build momentum, and adapt as you go. By focusing on these six habits, you’ll set the tone for a successful January and a transformative 2025!!